“Flat tummy in 25 days with this tea”. “Use this special ab machine and get a flat stomach in minutes!”, “Put this cream on your tummy and burn fat in a week”. We have all heard these claims and a lot of us have probably fallen for them too.
The bottom line is that there’s no shortcut and all it takes is discipline and continuous tracking. But we get it, there’s a reason you typed “how to reduce belly fat” in your search bar. Here are a few tips to help you reduce your belly fat and love handles in a healthy way. Check them out!
The 2 Different Types of Belly fat
There are 2 main belly fat types:
Visceral fat is the belly fat type that covers the liver and other internal organs in the abdomen. An increased risk of chronic diseases including metabolic syndrome, type 2 diabetes, heart disease, and some forms of cancer are linked to having high amounts of visceral fat.
On the other hand, subcutaneous fat is the stomach fat type that forms a layer immediately under the skin. This kind protects your organs from injury and controls body temperature. It is less hazardous to your health. A high level of subcutaneous fat is associated with a more significant level of visceral fat, raising your chances of developing health issues. Concentrating on leading a healthy lifestyle that prevents the consumption of both belly fat types is crucial.
Why Belly Fat Increases: 8 Most Common Belly Fat Causes
Sugary foods like cakes and candies and beverages like soda and fruit juice are one of the causes of belly fat. It slows the metabolism and makes it harder for them to burn fat. Weight loss may also be impacted by low-protein, high-carb diets. People who don't consume lean protein may eat more food overall because protein keeps them feeling satiated for longer. Particularly trans fats can contribute to inflammation and obesity. Many items, such as fast food and baked products like muffins and crackers, contain trans fats.
2. Too Much Alcohol
Alcoholism in excess can be a belly fat cause and lead to several health issues, such as liver damage and inflammation. Males who drink too much alcohol acquire weight around their midsections, according to a 2015 investigation on alcohol use and obesity. However, female participants' weight increase was not consistently seen.
A person will gain weight if they consume more calories than they expend. A sedentary lifestyle makes it challenging to lose extra weight, especially around the abdomen.
The body uses the steroid hormone cortisol to manage and control stress. Cortisol, which affects metabolism, is released by the body when a person is in a risky or stressful environment. People frequently turn to food for solace when they are anxious. These extra calories are kept in reserve around the abdomen and other body parts by cortisol for later usage.
There is some proof that a person's genes may become belly fat reason. According to scientists, genes may affect behaviour, metabolism, and the likelihood of contracting disorders linked to fat. Environmental and behavioural variables also influence the risk that someone may become fat.
6. Poor Sleep
Short sleep duration is linked to weight and is one of the causes of belly fat. However, this study does not allow for the inference of causality. Short sleep duration is associated with increased food consumption, which may contribute to the formation of belly fat. Not getting enough restful sleep might potentially result in harmful eating habits like emotional eating.
Smoking may not be directly linked to belly obesity, but researchers consider it a risk factor. Even while obesity levels were the same among smokers and nonsmokers, 2012 research published in the journal revealed that smokers had more visceral and abdominal fat than nonsmokers.
8. Sedentary Lifestyle And Physical Inactivity
One of the significant risk factors for adverse health outcomes is a sedentary lifestyle. Continuous sitting is required throughout the day (e.g., watching TV, sitting at a work desk, long commutes, playing video games, etc.). Even if a person is physically active—that is, they work out or participate in physical activity—prolonged sitting can raise their risk of developing health problems and gaining weight.
How To Reduce Belly Fat: 20 Effective Tips To Reduce Belly Fat
More than just an annoyance that makes your clothing feel snug is belly fat. It significantly contributes to the risk of type 2 diabetes, heart disease, and other illnesses. People often ask us how to reduce belly fat. Well, there are a few things you may do to lose extra abdominal fat, even though it might be challenging to lose fat from this area. Here are 20 tips to reduce belly fat:-
1. Eat plenty of soluble fibre
The gel that is created when soluble fibre absorbs water aids in slowing down the passage of food through your digestive tract. According to studies, this sort of fibre aids in weight reduction by making you feel full, which causes you to eat less naturally. Your body may absorb fewer calories from meals as a result.
2. Avoid foods that contain trans fats
By injecting hydrogen into unsaturated fats like soybean oil, trans fats are produced. Although certain margarine and spreads still include them, many food manufacturers have discontinued using them. They are also often added to packaged goods. In observational and animal research, these lipids have been connected to inflammation, heart disease, insulin resistance, and belly fat growth.
3. Don’t drink too much alcohol
One of the tips to reduce belly fat is to cut down on your alcohol consumption. According to research, drinking too much alcohol may also contribute to belly fat accumulation. Observational studies have found a strong association between excessive alcohol use and a much higher risk of central obesity or excess fat accumulation around the waist. Reducing your alcohol consumption may aid in weight loss.
4. Eat a high-protein diet
A crucial tip to reduce belly fat is the high consumption of protein. A high protein diet boosts the production of the hormone PYY, which promotes fullness and suppresses hunger. Additionally, protein increases metabolic rate and aids in maintaining muscle mass while losing weight.
5. Reduce your stress levels
By causing the adrenal glands to generate cortisol, often known as the stress hormone, stress might cause you to put on belly fat. According to research, excessive cortisol levels cause the accumulation of belly fat and increase hunger. Additionally, women with big waists tend to respond to stress by producing more cortisol. Participate in enjoyable stress-relieving hobbies to aid in abdominal fat reduction. Yoga and meditation are both useful techniques.
6. Don’t eat a lot of sugary foods
Another belly fat loss tip is to reduce the intake of sugar. Sugar includes fructose, which has been associated with several chronic disorders when ingested in excess. These include fatty liver disease, type 2 diabetes, heart disease, and obesity. Realise that other factors besides refined sugar might cause belly fat accumulation. Even healthy sweets like actual honey should only be used in moderation.
7. Do aerobic exercise (cardio)
Cardiovascular exercise (cardio) is a great strategy to burn calories and enhance your health. It's also one of the best exercises for decreasing abdominal fat, according to studies. Nevertheless, results on whether moderate or high-intensity exercise is better for you are conflicting. In any case, the frequency and length of your workout regimen are more crucial than the difficulty level.
8. Cut back on carbs — especially refined carbs
One of the belly fat loss tips is to cut back on your carb consumption. Overweight individuals, those at risk for type 2 diabetes, and those with polycystic ovary syndrome who follow diets with less than 50 grams of carbohydrates per day have a reduction in belly fat (PCOS). You do not need to adhere to a rigorous low-carb diet. According to several studies, merely substituting unprocessed starchy carbohydrates for refined ones may help improve metabolic health and lose belly fat.
9. Perform resistance training (lift weights)
Resistance training—also referred to as weightlifting or strength training—is crucial to maintaining and growing muscular mass. Research on individuals with prediabetes, type 2 diabetes, and fatty liver disease suggests that resistance exercise may also help people lose belly fat. Research involving overweight teens revealed that combining strength training with aerobic activity was the most effective way to reduce visceral fat.
10. Avoid sugar-sweetened beverages
Liquid fructose is abundant in beverages with added sugar and might cause you to build belly fat. According to studies, drinking sugary beverages causes the liver to store more fat. It's better to eliminate sugar-sweetened beverages, including soda, punch, sweet tea, and alcoholic mixers if you want to lose belly fat.
11. Get plenty of restful sleep
Weight loss is only one of the many areas of health that sleep affects. According to studies, lack of sleep is linked to an increased tendency to acquire weight, which may include belly fat. Make sure you get enough good sleep in addition to obtaining at least 7 hours each night. Speak with a doctor and be treated if you think you could have sleep apnea or another type of sleep disturbance.
12. Track your food intake and exercise
There are several ways to reduce belly fat, but the most important is to eat fewer calories than your body requires to maintain weight. You may keep track of your calorie consumption by keeping a food journal or utilising an app or online meal tracker. It has been demonstrated that this tactic helps people lose weight.
13. Eat fatty fish every week
Fish with fat are very healthy. They include a lot of high-quality protein and disease-preventing omega-3 fatty acids. According to some studies, these omega-3 fatty acids may also aid in the reduction of visceral fat. Try to eat two to three portions of fatty fish per week.
14. Stop drinking fruit juice
Fruit juice offers vitamins and minerals but has a similar amount of sugar as soda and other sweetened drinks. The danger of gaining belly fat from excessive drinking is the same. Replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime to help reduce belly fat.
15. Add apple cider vinegar to your diet
The use of apple cider vinegar has several health advantages, including a reduction in blood sugar. It includes acetic acid, which has been demonstrated in several animal experiments to lessen the accumulation of belly fat. The enamel on your teeth can be eroded by undiluted vinegar, so make sure to dilute it with water.
16. Eat probiotic foods or take a probiotic supplement
Bacteria, known as probiotics, are present in several meals and supplements. They aid in strengthening the immune system and enhance digestive health, among other health advantages. Make sure the probiotic supplement you choose has one or more of these bacterial strains because probiotic supplements generally contain many different types of bacteria.
17. Try intermittent fasting
As a weight loss strategy, intermittent fasting has recently gained popularity. It is a schedule of eating that alternates between eating and fasting times. There is some evidence to suggest that fasting in general, including intermittent fasting, may not be as helpful for women as it is for males. Even while certain modified forms of intermittent fasting seem to be preferable, you should quit fasting right once if you encounter any side effects.
18. Drink green tea
An especially healthful beverage is green tea. Both the antioxidant epigallocatechin gallate (EGCG) and the caffeine in it seem to speed up metabolism. Catechins like EGCG, which may aid in reducing belly fat, have been the subject of several research. The benefit can be increased when green tea drinking is paired with exercise.
19. Change your lifestyle and combine different methods
One of the things on this list won't make much of an impact on its own. You must mix many proven-effective approaches if you want positive outcomes. It's interesting how many of these techniques are things that are typically connected to healthy eating and living in general. So, the secret to reducing belly fat and keeping it off is to change your lifestyle permanently.
20. Begin strength training
If you want to lose belly fat, full-body strength training is essential—especially if you want to keep the weight off for the long term. Almost everyone should include strength training in their fitness regimen. Because strength training promotes muscular growth, which will displace body fat, this is the case. Additionally, since muscle is metabolically active, you'll continue to burn calories even after exercising, which will help you lose body fat in general.
7 Effective Exercises to Reduce Belly Fat
When many people think of how to reduce belly fat, one of the first things that comes to mind is getting a totally toned and taut tummy. If an unhealthy diet or lifestyle has left you with a paunch, you might want to work out and lose it and become fit and fabulous. Here are the best exercises and workouts to lose belly fat.
The most effective exercise to burn stomach fat is crunches. This exercise will also help in building abs while melting belly fat.
You can start by lying down flat on your mat, flex your knees and put your feet on the ground. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. You can also keep them crossed on the chest. Keeping your breath in check, try to reach your knees with your head and then go back to the starting position.
Zumba will also help you burn your belly fat faster if you do it regularly. One of the reasons it is fun is because as it works for your whole body, it helps to diminish belly fat quickly. Zumba workouts are high-intensity exercise. It helps in improved cardiovascular fitness, lowered cholesterol and lowers blood sugar levels and melts belly fat quickly.
Cycling is an effective way to burn belly fat. It improves building muscle and strengthens your core while helping get your heart rate up and also has the capacity to burn a significant number of calories.
As you paddle you are meeting resistance which will help you in building muscle. Building muscle then increases the rate at which you burn calories, so it makes it easier to maintain a healthy weight.
Your first step in burning off belly fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Resistance training is great for improving strength and increasing lean body mass. Aerobic exercises improve insulin resistance, and reduce liver enzymes and triglyceride levels, all of which are known to increase the risk of diabetes and heart disease.
Mountain climbers is a calorie-burning workout that really gets your heart rate going. It also targets your core, making it the perfect exercise to lose that stubborn belly fat and reveal your abs.
Get into a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest and then bring it back to plank. Then, drive your left knee toward your chest and bring it back.
Running along with a balanced diet can do wonders if you are trying to shed off the extra kilos. Walk or jog on an incline for five to 10 minutes. Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. Your heart rate should elevate pretty quickly as you pick up your pace.
Though running solves your problem of ‘how to reduce belly fat’, however if you aren’t a runner, even a brisk walk for thirty minutes in the fresh air can help reduce fat around the belly.
Like mountain climbers, burpees work your core, in addition to a slew of other body muscles. Burpees are excellent fat-burning exercises that help build strong muscles and increase your metabolism throughout the entire day. They will help you burn calories and your belly fat long after your workout is done.
A Perfect Diet Plan - Food & Drinks To Reduce Belly Fat
It’s definitely not about eating less, it’s about eating right. We have listed a few foods and drinks that’ll help you reduce belly fat while keeping yourself fit and healthy.
Most herbal teas and carbonated waters have zero to very few calories. Rich in antioxidants, green tea promotes faster fat burning. Regularly drinking green tea can help you lose weight and reduce your risk of several diseases, including diabetes, heart disease and cancer.
There are limitless ways to enjoy green tea in the morning. Try adding a squeeze of lemon, drizzling on a bit of honey or brewing your tea with ginger or mint to bring a tasty twist to your cup.
Papaya doesn’t specifically cause weight loss, but it contains compounds that may help promote a healthy weight loss diet. This fruit is low in calories and a good source of fibre which in turn improves satiety and lower the risk of weight gain.
Papaya is rich in antioxidants, such as vitamin C, lycopene, and beta carotene. It also contains a unique enzyme called papain, which may help improve digestion.
Cucumbers have high water content and also have a generous amount of essential nutrients, including Vitamin C and K and other properties that can aid weight loss.
Eating cucumber for salads will keep you fuller for longer and thus stop you from binge eating later. You can try a mixture of tomatoes, cucumber, radish, carrot with some onion juice and salt to prepare a delicious salad. Switch your packet of chips or crackers with sliced cucumbers. Pair them with a minty low-fat greek yoghurt dip and you are good to go for a savoury snack.
Speaking of yogurt, it is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain. Greek yogurt, great for smoothies, also pairs well with a bowl of fruit and some flax seeds.
Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss.
You must be living under a rock if you haven’t heard about, let alone trying quinoa in a gym before. And as boring or bland it may sound, it can help you start your day off right. Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.
You can add the cooked grain to an omelet along with tomatoes, spinach, onions , and a sprinkle of cumin. And voila!, there’s your perfect savoury and healthy vegetarian breakfast for weight loss.
With hot and humid days of summer approaching, one can easily find themselves in the mood for something cool and sweet! With a high water content that keeps you hydrated and full, watermelon supplies a minimal number of calories. 90 percent of a watermelon's weight is water and it's one of the best fruits to eat if you're trying to lose weight.
Make yourself a fruit bowl of watermelon, apples and berries, all of which are low-calorie foods and top with herbs and spices and beat the summer heat while you get in shape.
Crispy Brown Rice
Pop, pop. Easy to eat, crispy brown rice or what we also call murmure is 100 percent whole grain, gluten-free puffs are a more nutritious choice in the morning.
This low-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries. These fruits provide the hunger-busting fiber this otherwise nutritious cereal lacks, ensuring you'll stay satiated until lunch.
Well, the answer to your question, ‘how to reduce belly fat’ is quite simple. Eating a variety of foods together in adequate portions will provide you with complex carbohydrates, fiber, protein, and a bit of fat, which, when combined, fill you up for hours and provide tons of nutrients and health benefits. Manage your diet creatively to keep yourself satiated but also healthy and it’ll help you lose weight faster.
We hope now our readers have a fair idea of how to reduce belly fat. If a person has extra belly fat, they are more likely to have several health problems. Poor eating habits, a lack of exercise, and sleep deprivation are some of the causes. People can reduce their extra belly fat and the risk of issues connected with it by eating well and leading an active lifestyle.
Frequently Asked Questions
What causes a big stomach in females?
The seven most common causes of a big stomach in females are:
1. Calories consumed
2. Unhealthy diet
4. Sedentary lifestyle
6. Imbalance in gut bacteria
7. Pregnancy and postpartum
How to lose belly fat without exercise?
The six most common ways how to lose belly fat are:
Get Sufficient Sleep
Eat More Fibre
Eat More Protein
Why is it hard to reduce belly fat?
Because there are more fat cells in the belly area and they don't respond as well to the fat-breakdown process, belly fat is harder to lose. In actuality, the fat in your stomach releases more gradually than the fat in other parts of the body. This is because these fat cells vary from typical fat cells in that they have "alpha receptors" rather than "beta receptors," which release fat more quickly.
How long does it take to get a flat stomach?
A calorie deficit is created by eating less and exercising more for at least 6 to 12 weeks to lose belly fat and have a flat tummy. You must adhere to your diet and exercise routine more strictly, and consistently the more stubborn your belly fat is.
What are the signs of losing belly fat?
The seven most common signs of losing belly fat are:
It is beneficial to shape, tone, and strengthen your thigh muscles. You'll be quicker, leap higher, and have better overall stability if your thighs are stronger. That's why focusing on how to reduce your thigh fat should be an important goal. While there is no such thing as a single high-fat burning exercise that targets only one body component, there are some exercises that focus more on leg strength and endurance than others. Consider a handful of these exercises if you want to strengthen and tone your thighs. These exercises to reduce thigh fat will aid you in your quest for stronger thighs and a healthy lifestyle!